Comparing Nutrients in 1 kilogram Tomatoes in Juice with Salt VS Frozen Green Snap Beans

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Frozen Green Snap Beans	18%	5%	77%

Macro Nutrients

	Tomatoes in Juice with Salt	Frozen Green Snap Beans	Recommended Dietary Allowance
Energy	5.5% 160kcal	11.4% 330kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	2.16% 2.1g	97g per day for Men 19-50 years
Saturated Fat	1.06% 0.34g	1.47% 0.47g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	41.3% 0.66g	1.6g per day for Men 19-50 years
Omega 6	5.7% 0.97g	2.4% 0.41g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26.7% 34.7g	58% 75.4g	130g per day for Men 19-50 years
Sugars	35% 25.5g	30.5% 22g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	18% 13g	14.3% 10.4g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 12.4g	% 9.2g	g per day for Men 19-50 years
Sucrose	% 0g	% 2.5g	g per day for Men 19-50 years
Fiber	50% 19g	68.4% 26g	38g per day for Men 19-50 years
Protein	14% 7.9g	32% 18g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Frozen Green Snap Beans	Recommended Dietary Allowance
Vitamin A	22.2% 200μg	30% 270μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	479% 5.75mg	81.7% 0.98mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.3% 0.55mg	70% 0.91mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.5% 7.12mg	31% 4.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.4% 1.17mg	21% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	85.4% 1.1mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	20% 80μg	37.5% 150μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	140% 126mg	143% 129mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	39.3% 5.9mg	28% 4.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21.7% 26μg	373% 448μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Frozen Green Snap Beans	Recommended Dietary Allowance
Calcium	33% 330mg	42% 420mg	1000mg per day for Men 19-50 years
Copper	57.8% 0.52mg	54.4% 0.49mg	0.9mg per day for Men 19-50 years
Fluoride	1.28% 51μg	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	71.3% 5.7mg	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	29.6% 0.68mg	160% 3.7mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	24.3% 170mg	45.7% 320mg	700mg per day for Men 19-50 years
Potassium	56% 1910mg	54.7% 1860mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	76.7% 1150mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	23.6% 2.6mg	11mg per day for Men 19-50 years
Water	25.6% 948g	24.3% 899g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Tomatoes in Juice with Salt vs Frozen Green Snap Beans:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 5.9 times more Vitamin B1, 1.4 times more Vitamin B3, 2.5 times more Vitamin B6 and 1.4 times more Vitamin E than Unprepared Frozen Green Snap Beans.
• While Unprepared Frozen Green Snap Beans contain 1.4 times more Vitamin A, 1.7 times more Vitamin B2, 1.9 times more Vitamin B9 and 17.2 times more Vitamin K than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt and Unprepared Frozen Green Snap Beans have similar amounts of Vitamin B5 and Vitamin C per 1 kg.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Unprepared Frozen Green Snap Beans have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Tomatoes in Juice with Salt vs Frozen Green Snap Beans:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 38.3 times more Sodium than Unprepared Frozen Green Snap Beans.
• While Unprepared Frozen Green Snap Beans contain 1.3 times more Calcium, 1.5 times more Iron, 2.2 times more Magnesium, 5.4 times more Manganese, 1.9 times more Phosphorus and 2.2 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt and Unprepared Frozen Green Snap Beans have similar amounts of Copper, Potassium, Selenium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 1.3 times more Fructose than Unprepared Frozen Green Snap Beans.
• While Unprepared Frozen Green Snap Beans contain 2.1 times more Energy, 16.5 times more Omega 3, 2.2 times more Carbohydrate, 1.4 times more Fiber and 2.3 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt and Unprepared Frozen Green Snap Beans have similar amounts of Sugars per 1 kg.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Unprepared Frozen Green Snap Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.